CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
3 rounds:
10 leg swings/leg
10 over the fence drills
10 narrow-stance squats
10 single-unders
5 single-single-doubles
:15 max reps double-unders
Strength
Back Squat (EMOM 10: 1 rep)
EMOM 10:
1 back squat
– Increase load across as many sets as possible.
Specific Warm-up
Warm-up (No Measure)
1 set:
10 step-back lunges
10 step-back lunges off a plate
8 heel-hooked squats
6 single-leg squats off a box
6 single-leg squats
2 sets:
8 single-leg squats
20 double-unders
Metcon
Metcon (Time)
For time:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
Intermediate:
For time:
10 single-leg squats to a box
:30 double-unders
20 single-leg squats to a box
:30 double-unders
30 single-leg squats to a box
1:00 double-unders
40 single-leg squats to a box
1:00 double-unders
50 single-leg squats to a box
1:00 double-unders
Beginner:
For time:
10 air squats
:30 single-unders
20 air squats
:30 single-unders
30 air squats
1:00 single-unders
40 air squats
1:00 single-unders
50 air squats
1:00 single-unders
